Welcome to The Strength Log, a podcast about strength training, nutrition, science, health and fitness.
Your hosts, Daniel Richter and Philip Wildenstam, are two Swedish gym rats and science nerds with decades of experience in helping people reach their fitness goals.
In The Strength Log, we translate science into understandable insights for you who are looking to gain a better understanding of how to reach your fitness goals.
Listen to the show on:
Or by searching for “The Strength Log” in your podcast player.
Recent Episodes of The Strength Log Podcast
[Podcast] Lifting vs. Cardio: Which Is Better for Your Health?
Which is better for your health: lifting weights or doing cardio? In today’s episode, we discuss a new meta-analysis comparing the effects of strength training and aerobic exercise on a range of health markers, including blood sugar, blood pressure, body composition, and cardiovascular fitness. We dig into the results, discuss what other research tells us … Read more
[Podcast] Five Sets Once a Week vs. One Set Five Times a Week
Does it matter how you spread your training across the week? Two episodes ago, we looked at a study comparing the same training volume spread over one or three weekly workouts. Now we’re back with another study on training frequency, this time comparing five sets of leg presses once a week with one set five … Read more
[Podcast] Are You Sleeping on Muscle Growth?
How much muscle growth are you missing out on by not getting enough sleep? In today’s episode, we discuss a new scientific review exploring how sleep affects your hormones, muscle protein synthesis, recovery, and ability to train hard. The evidence suggests that poor sleep makes it harder to build muscle. But despite everything we know … Read more
[Podcast] Same Sets, More Workouts, Better Gains?
If you’re doing nine sets for a muscle every week, does it matter whether you cram them into one workout or spread them across three? In today’s episode, we discuss a new study that tested exactly that in experienced lifters. Both groups performed the same exercises and the same number of weekly sets, but spreading … Read more
[Podcast] How Much Should You Eat on a Bulk?
Can intermittent fasting help you build muscle without gaining too much fat? In today’s episode, we review a new 12-week study comparing lifters who bulked with an eight-hour eating window to lifters who could eat whenever they wanted. But the most interesting result might have very little to do with time-restricted eating. One group ended … Read more
[Podcast] Big Pecs, Big Bench?
If you add muscle mass to your pecs, will that mean you’ll also be able to lift more weight in the bench press? In today’s episode, we look at a new study of Paralympic bench pressers that measured their pecs, triceps, and arm length, and then compared these variables with their performance at the Brazilian … Read more
[Podcast] Do Muscles Compete for Growth?
If you train your legs hard, could they steal gains from your upper body? In today’s episode, we discuss a new study that put the idea of muscles competing for growth to the test by having one group train only their biceps and another train both their biceps and quads. Did adding all that leg … Read more
[Podcast] How Many Calories Does It Take to Build a Kilogram of Muscle?
How many calories does your body actually need to build muscle? In today’s episode, we discuss a new paper that attempts to calculate the energy cost of building a kilogram of muscle, from the energy stored in the new tissue to the surprisingly high cost of actually constructing it. We also talk about the ramifications … Read more
[Podcast] Should You Ditch Squats and Deadlifts after 50?
Are squats and deadlifts bad exercise choices once you’ve turned 50, and would it be better to replace them with similar but easier lifts? In today’s mailbag episode, we discuss whether your exercise selection really needs to change as you get older, and what actually matters when choosing exercises for long-term strength and muscle growth. … Read more
[Podcast] The Muscle Growth Paradox
Let’s dive into a fascinating new study on one of strength training’s biggest questions: how much of your early strength gains come from bigger muscles, and how much comes from your nervous system (muscular adaptations)? The results are surprising and have important implications, whether your goal is strength, muscle growth, or both. We also answer … Read more